9 Best Glute Stretches

I’ve been known to say “strong glutes solve life problems”… because they do! However, part of having strong glutes is reducing some tension from training with the best glute stretches.

If you sit at a desk for the majority of your day and then spend more time on the couch, you’ll want to create a habit of both strengthening your glutes and using these glute stretches. A tight muscle is often a weak muscle, so they go hand in hand.

These glute stretches are going to target all three gluteal muscles (gluteus maximus, gluteus minimus, and gluteus medius) to bring you some movement through the hip area. Since the glute muscles work together to bring you movement, they will all gain some relief from these glute stretches too.

Chair Figure 4

This is one of the most common glute stretches and gis reat for beginners as you’re in an upright position.

1. Sit up tall in a chair and cross one foot over the thigh of the other leg.
2. Flex the foot that’s elevated and sit up tall (think back arch or anterior pelvic tilt).
3. Slowly bring your belly button toward your leg feeling a stretch in the glute of the raised leg.
4. Hold.

Hold the stretch for 45-60 seconds or perform it as a dynamic stretch in which you’re moving up and down with your torso.

Seated Figure 4 Stretch

Similar to above but on the ground and a bit more intense. You’ll need a bit more mobility to get into this one but it’s a deeper stretch.

1. Sit upright on the ground and slide the heel of one foot to about a foot from your bum.
2. Take the other foot and cross it over the thigh of the bent leg. Flex the foot.
3. Place your hand behind you for support and sit upright while pushing your belly button into your bent leg.
4. Hold.

Hold the stretch for 45-60 seconds before performing it on the other side.

Lying Figure 4

A classic one given to patients performing any kind of rehab. This lying version is low-impact and great for beginners.

1. Lie flat on the ground.
2. Bring the knee up of one leg and cross the foot over the thigh of it.
3. Loop your arms around the bent knee and clasp your hands together.
4. Slowly draw the knee into your chest feeling a stretch in the glute.
5. Hold.

Hold the stretch for 45-60 seconds or perform it as a dynamic stretch in which you’re moving up the knee up and down gently. Almost rocking.

Cross Legged Glute Stretch

This is not one for beginners as it tends to be intense and very deep.

1. Sit on the ground and bend one knee at a 90-degree angle in front of you.
2. Use your hands to lift the other leg on top of the bottom in the same 90-degree position. Flex both feet.
3. Place your hands behind you for support, arch your back and press yourself forward thinking of getting your belly button to your knee. It is okay if your top knee is not touching the bottom foot.
4. Hold the position.

Hold the stretch for 45-60 seconds before performing it on the other side.

Standard Pigeon Pose

The pigeon pose is a classic glute stretch. However, performing it on the floor may not be for everybody. If needed, use a yoga block to support your hips if they cannot reach the ground.

1. In a plank position, bring one knee up toward the elbow and settle the foot at roughly a 90-degree angle.
2. Use the hands for support as you lower the back knee to the floor. Keep the hips squared.
3. Hold this position or bring your chest toward the floor for more of a stretch.

Hold the stretch for 45-60 seconds before switching sides. Know that you can make this a dynamic stretch by moving the torso up and down or twisting lightly into the front knee.

Bench Supported Pigeon

If getting into the pigeon position on the floor is too much (which is common) use this variation to scale it back. Know that a flat bench is great but if you’re really tight you may need to use an incline bench and support the top knee more.

1. Bring one leg onto the bench at a 90-degree angle. Support yourself with your hands.
2. Walk the back foot back until it is mostly straight while keeping the hips square.
3. Hold here or bring your torso closer to that supported foot.

Hold the stretch for 45-60 seconds before switching sides.

Dynamic Pigeon On A Bench

This is one of my favorites for getting lots of movements into the hips and I find it helps release some tension while building strength.

1. Bring one leg onto the bench in a 90-degree angle. Support yourself with your hands.
2. Walk the back foot back until it is mostly straight while keeping the hips square.
3. Supporting yourself with your hands drop the back knee toward the floor. Pause and then push back up.

Repeat for 12 repetitions per leg.

Seated Twist Stretch

A great glute stretch but one that can be challenging if you’re super tight or struggle on the floor in compressed positions.

1. Sit upright on the floor with one leg out straight in front of you.
2. Bring the other leg up and bend the knee to cross the foot to the outside of the straight leg.
3. With the opposite arm, hug the leg into the chest while turning into the side of the bent leg.
4. Make sure both butt cheeks remain on the floor.

Hold for 45-60 seconds before performing it on the other side.